Think about

your habits

Here’s something to think about.

Smoking can be linked to certain activities, places or people. For example, maybe you have a habit of having a smoke with your morning coffee, during a break with mates at work, or after a meal. Being in these situations can make you want a smoke.

Think about when you smoke.

Over a few days, keep a written record of your smoking habits:

  • when you had a craving or smoked a cigarette
  • what was happening at the time
  • how you were feeling at the time
  • how strong the craving was (1 = low, 5 = high)
  • what action you took (eg, went for a walk, had a cigarette)
  • what action you could have taken.

You can use a diary to record your smoking habits.

Once you know what your smoking habits are, you can work out how to change them.

Changing your habits
Smoking is associated with certain activities, places or people. For example, you might have a habit of having a smoke with your morning coffee, during a break with mates at work, or after a meal. Being in these situations can make you want a smoke.There are lots of simple things you can do to break your habit:

Smoking HabitQuit strategy
First thing in the morningJump in the shower first thing to start your day
With coffee or teaChange what you drink and where you drink it
At morning teaRead a magazine or book, sit in a different place or with different people
At the computer at homeShift your desk around, have something there you can play with like a stress ball or keys
After mealsDrink water, brush your teeth or go for a walk
At afternoon teaTry a herbal tea, read the paper, wash your hands and face
Straight after workDo some exercise or meditation
Just before dinnerEat earlier or later
With alcoholChange to a different drink and hold it in the hand you smoke with
As you plan your next taskBreathe deeply or try a relaxation exercise
As a reward e.g. completing a taskListen to music, have a piece of fruit
When you’re with others that smokeListen to music, have a piece of fruit
At night in front of the TVChange the furniture around, hold a stress ball, do some stretches
Just before bedHave a warm drink or herbal tea, read a book